Your spinal column consists of a series of discs that support your body and allow you to twist and lift heavy objects. These discs contain gel-like material on the inside that can seep out and press on the nerves in your spinal column and as a result cause discomfort in arms, stomach and legs. Surgery to repair disc problems and remove diseased disc material is known as a discectomy. Following discectomy, physical therapy exercises can help your body heal faster and restore mobility.
Flexion and Lateral Flexion Stretch
If you have undergone cervical discectomy, these exercises can help relieve muscle stiffness. Start by standing with your shoulders slightly back and your head facing forward. Slowly and gently tilt your head forward while trying to touch your chin to your chest. Hold this position for five seconds, then return to your starting position. Tilt your head toward your right side, imagining your ear is reaching toward your shoulder. Hold this position for five seconds, then return to your starting position. Lower your head to your left shoulder to stretch this side. Hold for five seconds, then repeat the entire sequence three times.
All Fours Strengthener
This exercise helps strengthen the stabilizer muscles in the spine, helping to make your spine feel more stable after surgery. Begin on all fours and contract your abdominal muscles while you extend your left arm to shoulder height. Slowly extend your right leg behind you, keeping the leg at hip height. Balance in this position for 10 to 15 seconds, then lower the legs and arms and repeat by lifting the right arm and left leg. Repeat the entire exercise three to four times.
Leg Pull
If you experienced a lumbar disc problem, your hamstring muscles in the back of your thigh likely became tense. To relieve this muscle tension following surgery, lie on your back with your legs extended. Lift your right leg in the air while grasping the back of your leg above the knee until you feel a stretch in the back of the leg and lower back. Hold this position for 30 seconds, then lower your leg. Repeat the exercise on the left leg to stretch the legs and back evenly.
Back Stretch
While this exercise does not require a significant amount of movement, it effectively extends the spine and helps restore mobility. Begin by standing with your feet shoulder-width apart and your hands placed on your hips. Take a deep breath in and exhale as you lean back, creating a C-curve in your spine. Hold this position for 15 seconds, then straighten to return to your standing position. Repeat the exercise three times.
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